Tag Archive for: Dumbo

Dumbo the new Quiver

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FNGs: None
Warm Up: Bounce, Jog, Bounce some more, Jog, Active Stretching
The Workout: Lots of chatter this morning.  Felt  like CarPex.   So we did some burpees to quiet the PAX.  Into the workout.

 

4 rounds, 5 exercises, 40 seconds on/20 seconds off.

Clean Series
Z-Press
Waterfall Pullover
Switch Squats
Bow Draw

Last round instead of the 20 second break between sets we did burpees.
Typically Quiver is pretty chatty at the Caveman workout. With Quiver a no show Dumbo took it upon himself to chat away.  The PAX did burpees during stretching, cool down, Mary as penance for his sins.

Mary:  Bunch of steel mace exercises and then 6 minute abs
Announcements: HSHM, Kettlebell challenge in Dec.
T-Claps (Recognition): TClaps to MoTown for doing his first workout yesterday and then coming today (from Apex) for EC + ME.  TClaps to M4L for sheparding him.
Prayer: Tracy, Ann Marie, Noahs Ark

How will you lead?

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EC: I have no idea because I wasn’t there and forgot to ask.

FNGs: nah

Warm Up: SSH x40, Lap with stops for good mornings, IW/HB, Fazio Arm Circles.

The Workout:

PAX split into 2 groups. Groups Indian run with 2 stops per lap – the back lot by the bathrooms and the basketball court. At each stop we do the following:

B – # of burpees for the stop you are (count up by 1 each time)
O – 10 overhead claps
M – 10 mountain climbers IC
B – 10 big boy sit ups
S — 10 squats

PAX made a total of 5 laps (10 stops). The PAX at the front of the Indian Run line when you arrive at the stop leads all the exercises at that stop.

Mary: Low slow flutter x 20IC

Announcements: Ted Talk coming up next week. Thanksgiving meals for Mama’s House ($20 serves a meal). Donations can be made via PayPal.

T-Claps (Recognition): All PAX that volunteered at HSFC this past weekend. Quote from HSFC “There are volunteers and then there are VOLUNTEERS!”

Prayer: 187, Nemo

Message this morning was to consider what kind of leader you are. Do you try to get ahead by cutting corners, often robbing those who follow you of the opportunity for ‘good form’? If those around you are struggling, will you take over or offer a hand? Will you run too fast and too far ahead so those behind you can’t follow?

It’s always an honor to lead you men. I’ll try to do better next time.

If Dumbo can so can you

/in /by

I enjoy Qing a workout. It’s definitely a different energy in the middle of the circle! That being said, I’ve always avoided Crazy Ivan and Captain Caveman because the prospect of standing in a circle with no safety net (ability to run if you need extra stuff) has always been a little intimidating. So, I decided I’d pick up the Q at Caveman today because doing hard things you are intimidated by makes you better! If I can plan and pull off a Q then so can you!

EC: Dawgpound, Dumbo, Emeril, Quiver

FNGs: Not today!

Warm Up: Stretching and mobility exercises.

The Workout: 6 rounds of tabata with 45 seconds on and 15 seconds of rest. 6 exercises per round – Ballistic Curl, Mixed Grip Front Press Squat, Bow Draw, Plank to Angled Mace, Single Side High Hinge Row, Midget Cookie Pouch.

Mary: IC x15: LBC, Homer to Marge, American Hammer, Low Slow Flutter. We ended with some downward dog and pigeon pose.

Announcements: HSFC rescheduled for this Saturday.

T-Claps (Recognition): All you men getting after it today!

Prayer: anxiety, family of 4yo dealing with loss.

YHC took us out. It’s always an honor to lead you men. I’ll try to do better next time!

No music, Tabata ended early, When does Dawgpound come home?

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FNGs: None

EC: Emeril, Dahmer

Warm Up: Short jog, SSH, Imperial Walker, Fazio Arm Circles, Spinal Rotations

The Workout:

5 Drills
40 Seconds On/20 Seconds off – circuit

Counter Squat (halfway through rotate hands)
Level 1) Normal squat with curl
Level 2) Squat and then push bar out (bar is sideways not up and down)

Deadlift to Row (halfway through rotate hands) Chest proud
Level 1) Bend over and do row hands at each end of bar. Row and then stand up
Level 2) Bend over and do row ball hand in middle. Row and then stand up
Level 3) Back ankle up (Staggered stance) Ball is on side where ankle is up

Paddle Swing:
Level 1) Paddle by side with back lunge
Level 2) Lunge back paddle up in air

Ballistic Curl
Level 1) Normal curl mace horizontal
Level 2) Tilt bar down
Level 3) Rotate bar straight up and hold before moving into level 2 finish

Sumo Squat Counter Balance(halfway through rotate hands):
Level 1) Normal Sumo Squat
2) Sumo Squat push bar out front

Mary: Stretching

Announcements: Still need PAX for Saturday 10/10 at Food Bank.  May rain and if it does we will reschedule.

T-Claps (Recognition): Dawgpound because he runs Captain Caveman with music and knows how to properly set up the Tabata so it doesn’t end after 7 minutes.

Prayer: Hightower the police office killed in the line of duty in Myrtle

PC 10-5-20

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EC: Skidmark, Full House, UTI & YHC

Warm Up: Mosey to the ramp and go up backwards with 10 merkins in the middle. PAX Circled up outside the bathroom trailers for SSH x25. We were going to SSH until Full House came out of the potty, lucky for the PAX he came out after only 6.  Continued to mosey around the Ting loop with periodic stops for IW x10, HB x10, Buttkickers, Karaoke, FAC x10 fwd and x10 rev, Seal Claps x10, Overhead Claps x10 and john Qsac to stop sign.
The Workout: Catch me if you can Indian Runs in 2 groups of 4 around Ting Loop. First Loop the back runner did 1 Burpee. Second Loop 2 Burpees. Third Loop 3 burpees and Fourth loop 4 burpees.  During our second loop @ Dumbo decided he needed to use the facilities. So Pax stood outside the trailer and did SSH until he came out (55 in cadence)

Closed out the workout with Suicide Burpees on the ramp
Mary: Various stretching
Announcements: Food Cuboard opportunities starting up this Saturday. Sign up to help our community, they need us!
T-Claps (Recognition): Bondo for killing it this morning! I hope when I am #respect 59 I can keep up with a bunch of 30yr olds playing catch me if you can.
Prayer: All those battling Covid, including our Leader of the Free Nation.

Don’t drop it!

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FNGs: None
Warm Up: Mosey to Church Parking lot. Asked the PAX what the Mission statement is for F3.  We had a couple correct answers so we only had 5 burpees. SSH I/C 15 Std, Double Time I/C 15, Smurf Jacks I/C 15. Sir Fazio Arm circles. 10 I/C small to large. Repeat reverse. OH Claps, Michael Phelps, Seal Claps OYO. Good Mornings I/C 10 slow.
The Workout: Divide into 2 Teams, Half got rocks.  Cones set up at varying distances with a 15lbs, 25lbs, 40lbs. PAX had to John Cusak the weight to area behind last cone. Run back throw the frisbee to other team member. Finish same exercise through all three cones. Each a little farther apart. Rd 1 > frisbee drops were 2, 4 & 6 reps. Depending upon cone location. While Frisbee was thrown all remaining PAX did various Exicons and alternated between the groups. I/C was set at 15. We rotated rocks 1/2 way through.  After Round 1 we had only done 14 burpees. Lots of great throws and catches. Rd. 2 > we repeated same set up but frisbee drops were set at 5, 10, 15… Ended up with another 60 burpees after the last round. 84 burpees in total. Not everyone finished  but we came close.
Mary:  In workout
Announcements:  Watch Social Dilemma on Netflix, Dumbo needs some help for HS 3rd F drive, Deadbolt Qing next week.  Dumbo Shared his WHY.  (Who he is, How he got here and whY he is a HIM in F3)
T-Claps (Recognition): All pax had to say a praise and a prayer.  Family, leaders, Relationships, Jobs, Jesters, Friend’s House,
Prayer:  YHC short close after the Praise and Prayer.

I Love this Place

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I’ll admit I’m a little biased. When it comes to workouts in SouthWake this is my absolute favorite. Maybe it’s because it’s Monday morning, maybe it’s because it’s high intensity bootcamp, maybe it’s because of the smell from the dump, but more than likely it’s because of the core group of guys we get there every week, the complaining they do during workout, how they push themselves and then show up the next week and do it all over guys. Exhibit A: Dawgpound and Dumbo. Good work guys.

I promised all 3Fs and all 5 core principles would be on display so let’s take a look.
1st F – Check
2ndF – Panera Check
3rdF – We did a spotlight on the the 6th person in the circle. Asked how they go their name and what F3 meant to them. – Check

1st Core Principle (All workouts are free) – check
2nd Core Principle (Open to all men) – check
3rd Core Principle (Held outdoor rain or shine, heat or cold) – check (there is no shelter at Ting)
4th Core Principle (Member lead, in a rotating fashion, with no certification necessary) – check, the Pax picked all the exercises today
5th Core Principle (All workouts end in a COT) – check

EC: There were a bunch. Pikachu, Full House, ShamWow!, Emeril, Dawgpound, UTI, Lipstick, Pablo, Skidmark

FNGs: None
Warm Up: 1 lap mosey around the complex complete with the standard Hillbillies, Imperial Walkers, SSH, Good mornings

The Workout: Split into groups of 4 randomly. Stack up suicides with 5 stops.
Exercise 1: 5 Star jumps
Exercise 2: 10 Squats
Exercise 3: 15 WWII
Exercise 4: 20 Diamond Merkins
Exercise 5: 25 Monkey Humpers
Go to stop 1 do the exercise, return to the fence. Go to stop 2, do the first 2 exercise, return to the fence. Etc. Go all the way up to doing all 5 exercises. Then unstack them.
Everytime the group returns to the fence they do 2 Peeping Lipstick (A Turkish Get-up with a star jump.).

Mary: Slight mosey to get the HR back down. Finishing with stretching.

Announcements: More 3rdF opportunities coming

T-Claps (Recognition): Dawgpound was our 6 in the count during COT. Thank you for you leadership and sharing what F3 means to you.

Prayer: Praise=Bondo’s Granddaughter will be coming home soon. ShawmWow! took us out.

No Running in the Cave

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Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.

FNGs:

None today
Warm Up:

SSH x50

Straight leg hinge x10 each leg

Sir Fazio Arm Circles x10 forward/backward

Spinal Twist x10

Windmill x10

The Workout:

5x burpees

5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.

4 corners starting at the entrance to the parking deck – at each corner:

  • 10x ballistic curls IC
  • 10x switching lunges IC
  • 10x lever deadlift each side
  • 20x low slow flutter w/mace cantilevered overhead

To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.

To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.

After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.

Mary:

20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.

20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.

20x Homer to Marge (WITH MACE) – nothing needs to be said.

Announcements:

Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.

Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.

T-Claps (Recognition):

Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.

Prayer:

Moby and his family for his dad’s passing. Fumunga and his M for their expecting.

YHC took us out.

Better be more creative next time if you don’t like Crossway

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FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family

What is that smell?

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With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.

FNGs: None

Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC

The Workout:

3 Mile Route:

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

Mary: MIA

Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.

T-Claps (Recognition):

Prayer:  Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19

Dumbo took us out.